It’s no secret that most people struggle with their weight. In fact, according to the Center for Disease Control (CDC), more than 1/3 of the general population of the United States qualifies as obese or overweight.
And though many people understand the dangers of carrying around extra weight, such as pulmonary diseases and diabetes, few take the time to do something to get their weight under control.
The biggest reason? A lack of time.
It’s understandable. Most people work 40 hours a week and have a family on top of that. But taking control of one’s own health doesn’t have the be a cumbersome or time-consuming endeavor.
Here are nine ways to make a daily routine for weight loss part of your daily schedule.
Stop Making Excuses
There aren’t enough hours in the day.
You’re too tired when you get home from work.
Eating healthy is just too expensive.
These are a few of the most common excuses people make instead of taking action. That isn’t to say there isn’t some kernel of truth to some of these — eating healthy can be difficult on a budget, for instance.
But the fact of the matter is that nothing is going to change until the excuses stop. Those dedicated to losing weight will find a way to do so, no matter how packed their schedule is.
It’s going to take a lot of discipline, but the sooner the excuses end, the sooner the weight loss journey begins.
Hydrate First Thing In The Morning
Breakfast may be the most important meal of the day, but don’t forget to wash it down with an ice-cold glass of water. Hydrating first thing in the morning can kick-start your metabolism.
Furthermore, hydrating upon waking up helps replace any water lost during sleep.
As if that wasn’t reason enough to drink at least a glass of water in the morning, water tends to be quite filling and can prevent overeating at breakfast.
Exercise In Bursts
Coming up with a healthy schedule certainly involves the inclusion of a fair bit of exercise. But no one ever said that exercise has to take place all at once.
Those struggling to find time for a full workout should instead shift their focus. Try working out in bursts, instead, to get all of the benefits of a great workout without having to block off a full hour or more.
Have five free minutes? Go for a quick walk around the block or do some sit-ups. Waiting to pick up your child from the bus stop? Do some quick aerobics curbside to keep that heart rate up.
These seem like small, insignificant exercises, but their effects will add up over time.
Keep Track Of Calories
Most people would be surprised if they found out how much they were actually eating throughout the course of a day. While the general recommended guidelines suggest a daily caloric allowance of 2,000 calories, the average person consumes about 3,600.
Yikes.
Grab the bull by the horns and download a free calorie tracking app like LoseIt! or MyFitnessPal to keep yourself on track throughout the day.
Prepare Meals In Advance
We’ve yet to meet someone who is happy to cook a full meal after an exhausting day of work. That’s why most people tend to call it a day and hit the drive-thru.
Convenience is key, here, and nothing is more convenient than having premade food waiting at home after a day of meetings or taking care of the kids.
Spend one day a week batch cooking simple meals that can be stored for up to a week. Soups and stews are great choices, as is anything you can put in a crockpot.
Avoid Snacktime Pitfalls
This is a weight loss site, so why are we talking about snacking?
Because snacking in and of itself isn’t a bad thing. In fact, it’s a great way to make sure you don’t overindulge at dinner.
Instead of eliminating snacks entirely, the trick is to find small, healthy snacks to munch on at a desk or between taking care of the kids.
Apples, grapes, carrots, celery, almonds and peanut butter are all fantastic snack choices that are relatively low in calories but high in protein and vitamins.
Get A Quick Workout Before Work
Nobody wants to wake up at 4 A.M. to go running, but setting a healthy schedule means making sacrifices when necessary.
The good news is that exercising before work can get your day off to a great start. Exercise is as good for the brain as it is the body, releasing chemicals needed for relaxation, productivity, and general cheeriness.
So while a pre-dawn workout may not sound super appealing, understand that it could have a profoundly positive impact on the remainder of your day.
Exercise With Friends
No weight loss schedule is effective unless you hold yourself accountable. But not everyone has the willpower to do that themselves.
Which is exactly why exercising with a friend or a group of friends could be the solution you need.
Not only will you gain an accountability buddy, but exercising with friends keeps things from getting stale and boring. Instead of catching up over wine and cheese, catch up on the treadmill or elliptical.
If you have a hard time finding workout times that work for your friends, you can always try working out with your dog. It is a fun way to stay in shape, and your furry friend will love it too!
Keep Moving
Next time you’re between tasks, get up and get moving. Dedicate a few minutes each hour to getting some steps in.
It’s surprisingly refreshing and can provide a much-needed break from staring at a computer screen all day long.
A Daily Routine For Weight Loss Doesn’t Need To Take Hours
Creating a daily routine for weight loss can be a challenge, especially if there isn’t a whole lot of extra time in one’s day.
But even if it’s only a few minutes of exercise per day along with a healthier diet, taking these small, actionable steps toward a healthier lifestyle can have a huge impact on one’s overall health.
Looking for more information on how to eat better? Be sure to check out our guide on weight loss rules that can help you smash your goals.
